Exercise guide · Intermediate · Compound

Smith Hack Squat: How to Do It & Muscles Worked

The smith hack squat is a lower body exercise performed on a smith machine, targeting the glutes as the primary muscle group, with secondary emphasis on the quadriceps, hamstrings, and calves.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith hack squat
Front view: muscles worked by the smith hack squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the smith hack squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the smith hack squat

  1. Step 1: Adjust the barbell on the smith machine to an appropriate height for your body.
  2. Step 2: Stand with your feet shoulder-width apart, toes slightly pointed outwards.
  3. Step 3: Position yourself under the barbell, resting it on your upper traps and shoulders.
  4. Step 4: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  5. Step 5: Engage your core and keep your chest up as you unrack the barbell.
  6. Step 6: Take a step back and position your feet slightly wider than shoulder-width apart.
  7. Step 7: Bend your knees and lower your body down, keeping your chest up and back straight.
  8. Step 8: Continue descending until your thighs are parallel to the ground or slightly below.
  9. Step 9: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  10. Step 10: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith hack squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Hack Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.